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Feb. 12 – 18, 2018
Monday February 12, 2018
Back Squat
7-7-5-5-3-3-3
Then,
For time:
1000m Row
50 WBs
40 Russian KBS 70/53lbs
12min Time cap
Tuesday
Build to a heavy Snatch in 15min
then,
Build to a heavy Clean and Jerk in 15min
Wednesday
Crossfit Open 14.2 (Rx)
Every 3min for as long as possible
0:00 – 3:00
2 Rounds of:
10 OHS 95/65lbs
10 CTBs
3:00 – 6:00
2 Rounds of:
12 OHS
12 CTBs
6:00 – 9:00
2 Rounds of:
14 OHS
14 CTBs
*Everyone stops at the 9min mark.
-OR-
Crossfit Open 14.2 (Scaled)
Every 3min for as long as possible
0:00 – 3:00
2 Rounds of:
10 OHS 95/65lbs
10 Pull ups
3:00 – 6:00
2 Rounds of:
12 OHS
12 Pull ups
6:00 – 9:00
2 Rounds of:
14 OHS
14 Pull ups
*Everyone stops after 9min is up.
Thursday
Single arm DB or KB Bench Press
8-8-8-8-8 (8 reps per arm)
then,
3 RFT
40 Single arm Front rack Reverse Lunges 50/35lbs
Accumulate 1min in the L-sit
Friday
Dead lift
5 @ 7
3 @ 7
1 @ 8
1 @ 9
1 @ 10
then,
18min Partner AMRAP
50ft Sled drag
50ft Reverse Sled pull
20 Russian KBS 70/53lbs
50ft Sled drag
50ft Reverse Sled pull
20 Burpees
Men’s weight: Partner + 90lbs
Women’s weight: Partner + 50lbs
*Teams may break up the work however they see fit.
Saturday
Sunday
25min AMRAP
20 GHD sit ups
500m Row
20 Med ball side tosses 20/14lbs (10 per side)
400m Run